48 workouts
Type
Difficulty
Category
Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 push-ups 15 air squats
Clean and Jerk 15-12-9 (bodyweight for men / 75% bodyweight for women) Touch and go No dropping No resting at the bottom
Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pull-ups 25 air squats
5 rounds of: Bodyweight Bench Press for max reps (men: typically 185-225 lb, women: typically 125-155 lb) Strict Pull-Up for max reps Rest 3-5 minutes between rounds
Every minute on the minute for 15 minutes: 10 pull-ups 15 push-ups 20 air squats If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete
21-15-9 reps for time of: Deadlifts (225/155 lb) Handstand Push-Ups
5 rounds for time of: 400-m run 30 box jumps (24/20 in) 30 wall ball shots (20/14 lb) (to 10/9 ft target)
3 rounds for time of: 21 thrusters (115/85 lb) 21 chest-to-bar pull-ups
5 rounds for time of: 800-m run 30 kettlebell swings (70/53 lb) 30 pull-ups
Every minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 air squats
For time: 5 rounds of: 20 pull-ups 40 push-ups 60 air squats 5 rounds of: 20 handstand push-ups 40 pull-ups 60 alternating single-leg squats
Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pistols (alternating) 15 pull-ups
For time: 1000-m row 50 thrusters (45/35 lb) 30 pull-ups
3 rounds for time of: 800-m run 42 kettlebell swings (53/35 lb) 24 pull-ups
10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (1.5x bodyweight) (1.5x bodyweight) Bench Presses (bodyweight) (bodyweight) Cleans (3/4 bodyweight) (0.75x bodyweight) Example for 200lb athlete: 300lb deadlift, 200lb bench, 150lb clean
Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats
For time: 30 snatches (135/95 lb)
9-7-5 reps for time of: Muscle-Ups Snatches (135/95 lb)
3 rounds for time of: 20 burpees 21 dumbbell snatches (50/35 lb) (single DB) 12 dumbbell thrusters (50/35 lb) (pair of DBs)
50 rounds for time of: 1 burpee 1 push-up 1 jumping jack 1 sit-up 1 handstand
5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats Rest 3 minutes
5 rounds of: Bodyweight Bench Press for max reps Pull-Up for max reps
For time: 30 clean and jerks
3 rounds for time of: 800-m run 42 kettlebell swings (53/35 lb) 24 pull-ups